Common sports injury prevention principles do not include

Common sports injury prevention principles do not include three types of wrong practices that are often mistaken for "self-discipline" and "advanced necessity": "continue to train despite pain after the injury occurs", "blindly pursue breakthroughs in exercise intensity and movement difficulty", and "completely rely on protective gear instead of basic protective preparations".

To be honest, I have been working as a fitness coach + sports rehabilitation therapist for almost 7 years, and I have met at least hundreds of enthusiasts who have stepped on these pitfalls. Last month, I picked up a young man who had just entered college. He was practicing 5,000 meters in the school sports meeting. After running for two days, his knees began to hurt. He checked the Internet and said, "The pain is the muscles adapting, and endurance will increase after enduring it."

To be fair here, the current sports rehabilitation circle is not completely one-size-fits-all about "pain training". There is a school of clinical rehabilitation point of view that in the later stage of rehabilitation, if it is less than 3 points on the 10-point scale and vaguely positioned soreness-like pain, it can be used to activate the incompetent muscles under the supervision of a rehabilitation practitioner. Living muscles, but this is completely different from the default of "just carry it when it hurts" by ordinary enthusiasts. The kind of sharp, well-defined pain that suddenly appears at a certain angle of movement, let alone insisting on training, you have to stop immediately. This is an alarm from the body, not a "test to break through the bottleneck".

In addition to the misunderstanding of shouldering the pain, many people also misplace the energy of "breaking through the limits". There was a new guy in the gym last week. He saw the veteran next to him bench pressing 120kg and thought he looked cool. He had been practicing for less than three weeks. Before the empty bar could be pushed steadily, he had to add 40kg weights. I didn't stop him. I strained his rotator cuff just after the second push and it was difficult to lift his arms. It’s not that you can’t hit the weight. Progressive overload is one of the core principles of strength training, but the premise is that your movement pattern is stable, you can fully feel the force with small weights, and the weekly load increase is controlled within the safe range of 5%-10%. The kind of people who hang weights on the bar when their brains are hot, do difficult parkour moves regardless of their own basics, and blindly break through the marathon after running 5 kilometers in a month, have never been in the principle of injury prevention.

Oh, by the way, there is another question that has been asked 800 times: "I wear knee pads/wrist guards/waist guards, can I make whatever I want?" Don't treat protective gear too much like a golden bell. There was a girl who was doing CrossFit before. She felt that she could deadlift 100kg by wearing a waist brace regardless of the core tightening requirements. After pulling, she just moved her waist and lay down for half a month. Protective gear essentially adds an extra layer of support to joints and soft tissues. It is an auxiliary product provided that you have warmed up properly, have standard movements, and have sufficient muscle strength. It is not a plug-in to help you avoid wrong movements and skip warm-up steps. Of course, there are also differences between different training schools: powerlifting enthusiasts are accustomed to wearing protective gear to improve support when impacting with heavy weights, while street fitness enthusiasts mostly prefer not to wear protective gear for daily training and rely on their own muscle strength to maintain joint stability. There is no problem with either option, but the core consensus is that protective gear cannot replace basic protective steps. The practice of placing all safety hopes on protective gear is inherently inconsistent with the logic of injury prevention.

When chatting with enthusiasts, I always say that there are really not that many bells and whistles to prevent injuries. It is nothing more than warming up well before moving, not holding on if the movements are wrong, resting when you are tired, and increasing the volume slowly. Those practices that sound very burning and very consistent with the "fitness persona" of enduring pain, blindly momentum, and relying on protective gear to get around the world have really never been part of the serious injury prevention principles. Don't gamble your luck with your joints and ligaments.